Fruits · IFCT 2017
Mango: nutrition per 100 g
Per 100 g, ripe banganapalli mango gives 42 kcal, 8.2 g carbohydrate, 1168 micrograms of beta-carotene, 33.0 mg vitamin C and 82 micrograms of folate, according to IFCT 2017. Mango ranks 1st of 44 fruits for folate and 3rd of 41 for beta-carotene, and 100 g meets about 27 per cent of a man's and 37 per cent of a woman's daily folate requirement.
About mango
Mango, aam in Hindi, Bengali and Punjabi, keri in Gujarati, amba in Marathi and Odia, mampazham in Tamil, mamidi pandu in Telugu and aamra in Sanskrit, is the fruit Indian summers are measured by. The season opens in the south in spring and moves north, ending with late varieties in the monsoon. Every region swears by its own: kesar in Saurashtra, himsagar in Bengal, banganapalli in Andhra Pradesh, gulabkhas in Bihar and the long-keeping neelam in the south.
IFCT 2017 analysed seven cultivars, all ripe. Banganapalli, the reference here, is the lightest at 42 kcal per 100 g. Totapari, the beaked mango used for pulp, is the densest at 59 kcal and lowest in vitamin C, 25.3 mg. Himsagar has by far the most vitamin C, 49.1 mg, and kesar sits high at 55 kcal. Neelam and paheri are close to banganapalli at 43 and 45 kcal, and gulabkhas, named for its rose scent, gives 50 kcal. Alphonso, dasheri and langra were not among those analysed.
What mango brings to a meal
- 01
Folate leader among fruits
At 82 micrograms per 100 g, banganapalli mango ranks 1st of 44 fruits and 38th of 197 foods for folate. 100 g covers about 27 per cent of a man's and 37 per cent of a woman's requirement.
- 02
Beta-carotene from the orange flesh
Its 1168 micrograms of beta-carotene per 100 g ranks 3rd of 41 fruits. The body converts beta-carotene into vitamin A, which the eyes and skin depend on.
- 03
Vitamin C, varying by cultivar
Banganapalli gives 33.0 mg vitamin C per 100 g, about 41 per cent of a man's and 51 per cent of a woman's requirement. Himsagar gives 49.1 mg; totapari only 25.3 mg.
- 04
Sugar is nearly all the carbohydrate
Of 8.2 g carbohydrate per 100 g in banganapalli, 7.8 g is sugars, and fibre is 1.9 g. Denser cultivars such as totapari, at 12.8 g carbohydrate, carry more.
Mango nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 42 kcal | 2% | 3% |
| Protein | 0.5 g | 1% | 1% |
| Carbohydrate (available) | 8.2 g | ||
| Dietary fibre | 1.9 g | ||
| Free sugars | 7.8 g | ||
| Total fat | 0.6 g | ||
| Water | 88.4 g | ||
| Fats | |||
| Saturated fat | 0.17 g | ||
| Monounsaturated fat | 0.13 g | ||
| Polyunsaturated fat | 0.13 g | ||
| Omega-3 (alpha-linolenic acid) | 101 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 16 mg | 2% | 2% |
| Iron | 0.51 mg | 3% | 2% |
| Zinc | 0.12 mg | 1% | 1% |
| Magnesium | 13 mg | 3% | 4% |
| Phosphorus | 11 mg | ||
| Potassium | 144 mg | ||
| Sodium | 1 mg | ||
| Copper | 0.1 mg | ||
| Selenium | 1.9 µg | ||
| Vitamins | |||
| Vitamin C | 33 mg | 41% | 51% |
| Beta-carotene | 1,168 µg | ||
| Thiamine (B1) | 0.03 mg | 2% | 2% |
| Riboflavin (B2) | 0.04 mg | 2% | 2% |
| Niacin (B3) | 0.26 mg | 1% | 2% |
| Vitamin B6 | 0.12 mg | 5% | 6% |
| Folate (B9) | 82 µg | 27% | 37% |
| Vitamin E (alpha-tocopherol) | 0.26 mg | ||
| Vitamin K1 | 4.8 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Mango: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/fruits/mango/
Where mango sits among Indian foods
Ranked per 100 g against the other 43 fruits and every food in the tables.
| Nutrient | Per 100 g | In fruits | Among all foods |
|---|---|---|---|
| Beta-carotene | 1,168 µg | 3rd of 41 | 28th of 160 |
| Folate (B9) | 82 µg | 1st of 44 | 38th of 197 |
| Vitamin C | 33 mg | 18th of 44 | 46th of 130 |
| Omega-3 (alpha-linolenic acid) | 101 mg | 5th of 42 | 76th of 202 |
| Vitamin E (alpha-tocopherol) | 0.26 mg | 12th of 44 | 126th of 242 |
Every form of mango in IFCT 2017
The tables analyse these separately. The figures above are for the row marked first.
| Form | Energy | Protein | Fibre | Iron | Calcium |
|---|---|---|---|---|---|
| Mango, ripe, banganapalli (shown above) | 42 kcal | 0.5 g | 1.9 g | 0.51 mg | 16 mg |
| Ripe, gulabkhas | 50 kcal | 0.5 g | 1.7 g | 0.38 mg | 19 mg |
| Ripe, himsagar | 45 kcal | 0.5 g | 1.6 g | 0.29 mg | 16 mg |
| Ripe, kesar | 55 kcal | 0.5 g | 2 g | 0.43 mg | 16 mg |
| Ripe, neelam | 43 kcal | 0.7 g | 1.8 g | 0.36 mg | 11 mg |
| Ripe, paheri | 45 kcal | 0.7 g | 2 g | 0.51 mg | 15 mg |
| Ripe, totapari | 59 kcal | 0.4 g | 1.7 g | 0.28 mg | 13 mg |
How mango is eaten
- Aamras with puri, the Gujarati and Maharashtrian summer meal of chilled mango pulp, sometimes with a pinch of dry ginger.
- Mambazha pulissery, Kerala's ripe mango simmered in spiced curd and coconut for the Onam and Vishu table.
- Amrakhand: mango pulp folded into hung curd with cardamom and saffron.
- Aam papad, ripe pulp spread thin and sun-dried in layers into a chewy fruit leather.
- Mango lassi or a simple mango milkshake, best made with ripe fruit and no extra sugar.
Recipes in the NNWA database that use it
Cooked dishes that use it, with calories per serving
Before you plan around it
Mango is sweet and easy to eat in large amounts during the season, so portion matters for anyone managing blood sugar: a few slices with a meal suit better than a whole bowl of aamras. The sap near the stem can cause an itchy rash around the mouth in some people; wash the fruit and cut away the top. Calcium carbide, used illegally to force-ripen mangoes, is a real concern in Indian markets. Buy fruit that smells ripe and has uneven colour, wash it well and let it ripen at home.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about mango
Which mango variety has the most vitamin C?
Among the seven cultivars in IFCT 2017, himsagar leads with 49.1 mg vitamin C per 100 g, followed by banganapalli at 33.0 mg and paheri at 30.8 mg. Totapari has the least, 25.3 mg. All seven are good sources.
Can people with diabetes eat mango?
Yes, in planned amounts. Banganapalli has 8.2 g carbohydrate per 100 g, but denser cultivars like kesar and totapari carry 11.4 g and 12.8 g. A few slices with a meal fit better than mango eaten alone. Discuss portions with your doctor or dietitian if you take diabetes medication.
Is mango good for the eyes and skin?
Mango is rich in beta-carotene, 1168 micrograms per 100 g in banganapalli, which the body turns into vitamin A. Vitamin A is needed for normal vision and healthy skin. Eating mango supports that intake; it does not fix existing eye conditions.
How can I tell if mangoes are carbide-ripened?
Artificially ripened mangoes are often uniformly yellow outside yet sour or hard near the stone, with little smell. Naturally ripened fruit has patchy colour and a strong fragrance at the stem. Washing well and ripening fruit at home in a paper bag or rice is safer.
Related foods and tables
Raw mango
Nutrition per 100 g, from IFCT 2017.
Papaya
Nutrition per 100 g, from IFCT 2017.
Jackfruit (ripe)
Nutrition per 100 g, from IFCT 2017.
Banana
Nutrition per 100 g, from IFCT 2017.
Chikoo (sapota)
Nutrition per 100 g, from IFCT 2017.
Papaya vs Mango
Side by side, per 100 g.
Calories in One Mango, and Whether It Fits a Diabetic Diet
The portion-by-portion answer, in the NNWA journal.
Beta-carotene content of Indian foods
Every food in the tables, ranked by beta-carotene per 100 g.
Folate (vitamin B9) content of Indian foods
Every food in the tables, ranked by folate (vitamin b9) per 100 g.
Vitamin C content of Indian foods
Every food in the tables, ranked by vitamin c per 100 g.
All fruits
44 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.